“My message is that there is no secret in life at all. All you must
do is fight, fight, fight and be consistent and in the end you will be a
winner.” - Seve Ballesteros
Monday:
6:45 AM: 1 hour at the gym followed by a 3 min dunk in the ice bath.
Warmup: Rowing, mobility and drills
5x 3 mins RemReps: 177 reps
5 rounds, 3 mins each, of:
10 Front Squats, 55% 1RM | 95 lbs
10 Box Jumps, 32 in
max rep Row Calories | 32, 34, 35, 37, and 39
Rest 3 mins
3 PM: Bike 18 miles w/ 1200ft of vert. Easy ride from the house over to Rocky Flats and back on the roads. Got on some trails over there on my gravel bike that were a little bit to much for it and had to walk some. Still a great ride! So ready for spring and afternoon bike rides.
30 mins in the sauna after the ride as well.
Tuesday:
7 AM: 8 miles w/ 2000ft of vert in 1:30. Easy lap of Santias plus some over on Anemone trail to get to 1.5 hours. Super chill and fun run this morning!!! Felt pretty good and just jogged it out.
4 PM: 1 hour at the gym followed by 3 mins in the cold plunge.
Warmup: Airbike, mobility and drills
Chipper: 13 mins 5 secs
70 Burpees
60 AbMat Sit-ups
50 Kettlebell Swings, 53 lbs
40 Pull-ups
30 Dumbbell Push Press, 45% 1RM | 40 lbs
-NOTE: No weight check this morning
7 AM: 1 hour at the gym... did not feel like running in 37 degrees and raining outside. Supposed to clear up later today.
Warmup: Run and mobility
AMRAP 20 mins: 6 rounds + 125 m
20:00 AMRAP:
Run, 200 m
Farmer Carry, 50 lbs, 100 m
Walking Lunge, 50 m
3 PM: 8 miles w/ 600ft of vert averaging 7:40pace. Easy out and back on the Dirty Bizmark loop starting at the Coalton Trailhead. Felt really good after I warmed up the first mile which is rare when I run in the afternoon. Was raining all morning so I moved my run to the afternoon when the sun was out, it was glorious!
6:30 AM: 8 miles w/ 2100ft of vert averaging 11min miles. Easy lap of Santias plus some over on Anemone trail to get to 1.5 hours. Same route as Tuesday but 3-4 mins faster without trying to do it faster. Great morning out there!
-- Paula and I took off from home this afternoon to start working our way down to Black Canyon City, AZ and the start of the Cocodona 250. Going to be a blast!! Heading to JT's in the Springs to borrow his sprinter van for the trip. Thank you dude!!! Means a lot, gives us a chance to try one out for 10 days to see if we want to invest in one in the future or not. Plan today is to get the van from JT's at 4pm then start heading down with the thought of driving 3-4 hours tonight. Thinking of the Alamosa area but we will see where we end up. That's the nice thing about the van, we can just pull over anywhere.
Friday:
3 PM: 5.7 miles w/ 1600ft of vert in an hour. Easy miles down the Grand Canyon and back up to the South Rim. Super fun!!! Paula's first time seeing the Grand Canyon.
Saturday:
8 AM: 6 miles averaging 8:30pace followed by 1.5 miles hiking with Paula. Easy miles from the campsite onto the Arizona Trail by the Grand Canyon doing an out and back. Such a super cool area in the pine trees. On the way back as I caught up with Paula I stopped running and hiked back with her and the dog.
Sunday:
9 AM: 7.2 miles w/ 1100ft of vert average 10min pace. Easy out and back on Black Canyon City Trail. First few miles of the Cocodona 250. Super hot out at over 100 degrees. Felt really good and got a new size of the TAMs shoe being a half size smaller. Much better fit.
Not the best of weeks but not the worse. Lots of traveling (driving) this week. Thanks JT for loaning us the van for this trip!! It is a game changer! With the pacing and the racing I have planned for the next week it should be close to a 100 mile week. We will see.
It's not a sprinter!
ReplyDeleteMy bad!! LOL
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